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Try: A warm shower and calming tea before bed Guided meditation or deep breathing to relax Reading or journaling instead of a bedtime cigarette These small changes help your brain form new associations that dont rely on nicotine

Smokers have debated about the quality of frozen tobacco for years but whether it is a viable or not, youll have to try it out for yourself to see

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Speak to an adviser If you would like to talk to a trained adviser for guidance and support, please call for free: National Smokefree Helpline on 0300 123 1044 (England only)